Benefits of Blueberries for Memory

Blueberries provide nutrients beneficial to memory function.

Some amount of forgetfulness is normal, according to the U.S. National Library of Medicine; true memory loss stems from injuries, alcohol, certain drugs and illnesses, such as depression and dementia. Healthy lifestyle habits, including a nutritious diet, can help keep your brain sharp, lowering your risk for memory problems. Blueberries are prime components of a brain-healthy diet. In the case of severe or long-lasting memory problems, seek guidance from your doctor.

Evidence

In a study published in the "Annals of Neurology" in April 2012, researchers analyzed the blueberry and strawberry intake and memory capabilities of 122,000 nurses ages 30 to 55. Data had been collected for 25 years. Participants who ate the most blueberries and strawberries showed less memory decline in later adulthood, by up to 2.5 years, than non-berry eaters. A smaller study featured in the "Journal of Agricultural and Food Chemistry" in 2010 showed that drinking blueberry juice daily for 12 weeks improved older adults' learning and memory skills by 20 percent.

Function

Blueberries contain flavonoids, or plant compounds with antioxidant and anti-inflammatory properties. Antioxidants reduce damage of toxic substances called free radicals in the brain, which is a major contributor to cognitive decline. Stress and inflammation contribute to reduced memory and overall brain function, says Dr. Holly Philips, a physician and medical correspondent for CBS News. While blueberries cannot stop or prevent memory loss on their own, they could help lower your risk for memory problems and slow the progression once they strike.

Serving Suggestions

While there is no specific guideline as to how many blueberries you should consume for memory enhancement, consistency is important. The "Annals of Neurology" study linked two or more servings of blueberries or strawberries per week with modest reduction in memory decline. One serving of blueberries is equal to 1 cup of fresh berries, or 140 grams. Because they are flash frozen, or frozen at their nutritional prime, frozen blueberries are equally or more nutritious than fresh. The Academy of Nutrition and Dietetics recommends purchasing on-sale frozen fruits, which can be stored for up to three months in your freezer. Avoid canned and frozen berries with added sugars, which can interfere with brain function and overall health when consumed in excess.

Additional Suggestions

Eating more blueberries won't make up for an otherwise poor diet. Incorporate blueberries into a balanced diet, based on whole foods. Particularly brain-healthy foods, according to the Mayo Clinic, include fruits, vegetables and whole grains. Choose primarily lean protein sources, such as fish, beans and skinless poultry, over fatty meats, and healthy fat sources, such as nuts, seeds and avocados, over butter, fried foods and high-fat cheese. Staying well hydrated, limiting alcohol and aiming for sufficient sleep and routine exercise can also help stave off confusion and memory loss.

About the Author

August McLaughlin is a health and sexuality writer with more than 10 years of experience as a nutritionist. Her work is featured in the Huffington Post, DAME Magazine, The Good Men Project and more. She specializes in eating disorders and loves connecting with readers and writers via her blog and social media.